{"id":15591,"date":"2026-04-10T13:11:08","date_gmt":"2026-04-10T11:11:08","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/protegez-votre-coeur-en-dormant-11-minutes-de-plus\/"},"modified":"2026-04-10T13:11:09","modified_gmt":"2026-04-10T11:11:09","slug":"protegez-votre-coeur-en-dormant-11-minutes-de-plus","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/protegez-votre-coeur-en-dormant-11-minutes-de-plus\/","title":{"rendered":"Prot\u00e9gez votre c\u0153ur en dormant 11 minutes de plus"},"content":{"rendered":"<p><!--$--><\/p>\n<div data-hk=\"00942120a20200\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Nous n\u2019avons pas besoin de bouleverser toute notre vie pour vivre une vie plus saine. M\u00eame de petits changements peuvent avoir un effet global \u00e9norme. <\/p>\n<\/div>\n<div data-hk=\"00942120a20210\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Comme le montre une nouvelle \u00e9tude publi\u00e9e dans le European Journal of Preventive Cardiology, de petites am\u00e9liorations quotidiennes&#8230; <strong>dormir<\/strong>le <strong>Nutrition<\/strong> et <strong>activit\u00e9 physique <\/strong>r\u00e9duire d\u2019un dixi\u00e8me le risque d\u2019\u00e9v\u00e9nements cardiovasculaires graves tels que les crises cardiaques, les accidents vasculaires c\u00e9r\u00e9braux et l\u2019insuffisance cardiaque.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-mobile-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"00942120a20230\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Concr\u00e8tement, les am\u00e9liorations signifient\u00a0: <\/p>\n<\/div>\n<div data-hk=\"00942120a20240\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Par jour<\/p>\n<\/div>\n<div data-hk=\"00942120a20250\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li>4,5 minutes d&rsquo;activit\u00e9 physique plus mod\u00e9r\u00e9e \u00e0 vigoureuse (monter les escaliers, porter des sacs de courses et marcher rapidement)<\/li>\n<li>11 minutes de sommeil en plus<\/li>\n<li>et environ 30 grammes de l\u00e9gumes en plus.<\/li>\n<\/ul>\n<p>La formule 5+11+30 peut en \u00eatre d\u00e9riv\u00e9e en termes simples.<\/p>\n<\/div>\n<div data-hk=\"00942120a20260\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Les petits changements prot\u00e8gent le c\u0153ur<\/h2>\n<p>Les scientifiques de l&rsquo;Universit\u00e9 de Sydney sont arriv\u00e9s \u00e0 cette conclusion apr\u00e8s avoir examin\u00e9 plus de 53 000 sujets de test, \u00e2g\u00e9s en moyenne de 63 ans. Leurs donn\u00e9es ont \u00e9t\u00e9 collect\u00e9es entre 2006 et 2010 pour la base de donn\u00e9es britannique UK Biobank. Les participants \u00e0 l\u2019\u00e9tude ont port\u00e9 pendant sept jours un acc\u00e9l\u00e9rom\u00e8tre au poignet, qui enregistrait les donn\u00e9es sur le sommeil et les mouvements. Ils ont \u00e9galement rempli un questionnaire nutritionnel au d\u00e9but de l&rsquo;\u00e9tude.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202704\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-out\">\n<div id=\"ad-slot-mobile-out-1\" data-orientation=\"out\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a20280\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Sur la base des informations collect\u00e9es, les scientifiques ont divis\u00e9 les sujets en diff\u00e9rents groupes, en fonction de la dur\u00e9e du sommeil, de la dur\u00e9e de l&rsquo;activit\u00e9 physique quotidienne et de la qualit\u00e9 de l&rsquo;alimentation. <\/p>\n<\/div>\n<div data-hk=\"00942120a20290\" class=\"Ad-Row\">\n<div class=\"Ad-Col col-lg-5\">\n<div data-hk=\"00942120a2029104\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 1\">\n<div id=\"ad-slot-desktop-ver-1\" data-orientation=\"ver\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<div class=\"Ad-Col col-lg-5\">\n<aside data-hk=\"00942120a2029204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-ver-2\" data-orientation=\"ver\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div data-hk=\"00942120a202a100\" class=\"Html-Block\" data-qa-article-content-text>\n<p>L&rsquo;\u00e9quipe de recherche a ensuite utilis\u00e9 un mod\u00e8le statistique pour calculer la probabilit\u00e9 de chaque groupe de d\u00e9velopper une maladie cardiovasculaire grave dans les ann\u00e9es \u00e0 venir. Les chercheurs ont ensuite observ\u00e9 les sujets test\u00e9s pendant huit ans. <\/p>\n<\/div>\n<aside data-hk=\"00942120a202a1104\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-3\" data-orientation=\"hor\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a202a120\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Huit \u00e0 neuf heures de sommeil sont optimales<\/h2>\n<p>Entre-temps, 2 034 participants \u00e0 l&rsquo;\u00e9tude ont subi un \u00e9v\u00e9nement cardiovasculaire dit majeur, dont 932 une crise cardiaque, 584 un accident vasculaire c\u00e9r\u00e9bral et 518 une insuffisance cardiaque. Les chercheurs ont ensuite d\u00e9termin\u00e9 que la combinaison optimale de comportements \u00e9tait\u00a0:<\/p>\n<\/div>\n<div data-hk=\"00942120a202a130\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li>huit \u00e0 neuf heures de sommeil<\/li>\n<li>au moins 42 minutes d&rsquo;activit\u00e9 physique mod\u00e9r\u00e9e \u00e0 vigoureuse par jour<\/li>\n<li>et une alimentation mod\u00e9r\u00e9ment saine. <\/li>\n<\/ul>\n<p>Cela a r\u00e9duit le risque de 57 pour cent par rapport aux personnes qui dormaient le moins, faisaient rarement de l&rsquo;exercice et avaient une alimentation malsaine. <\/p>\n<\/div>\n<aside data-hk=\"00942120a202a1404\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-4\" data-orientation=\"hor\" data-index=\"4\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a202a150\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Monter les escaliers et marcher rapidement ont un effet<\/h2>\n<p>En fait, l&rsquo;\u00e9quipe scientifique de l&rsquo;\u00e9tude observationnelle a d\u00e9couvert que m\u00eame de l\u00e9gers ajustements dans les habitudes d&rsquo;une personne peuvent r\u00e9duire le risque de maladie cardiovasculaire &#8211; comme le r\u00e9sume la formule, en dormant 11 minutes de plus chaque jour, en faisant 4,5 minutes de plus d&rsquo;exercice mod\u00e9r\u00e9 et 30 grammes de l\u00e9gumes en plus ou en mangeant g\u00e9n\u00e9ralement plus sainement.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202a1604\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-5\" data-orientation=\"hor\" data-index=\"5\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<aside data-hk=\"00942120a202a1704\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"00942120a202a180\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Les chercheurs ont \u00e9galement inclus des activit\u00e9s quotidiennes simples telles que monter les escaliers, porter des sacs de courses et marcher rapidement comme exercice mod\u00e9r\u00e9. Selon elle, une alimentation saine comprend beaucoup <\/p>\n<\/div>\n<div data-hk=\"00942120a202a190\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li>L\u00e9gumes,<\/li>\n<li>Fruit,<\/li>\n<li>Poisson,<\/li>\n<li>les produits laitiers,<\/li>\n<li>Grains entiers <\/li>\n<li>\n<p>et huiles v\u00e9g\u00e9tales <\/p>\n<\/li>\n<\/ul>\n<\/div>\n<div data-hk=\"00942120a202a200\" class=\"Html-Block\" data-qa-article-content-text>\n<p>ainsi que peu <\/p>\n<\/div>\n<div data-hk=\"00942120a202a210\" class=\"Html-Block\" data-qa-article-content-text>\n<li>produits c\u00e9r\u00e9aliers raffin\u00e9s,<\/li>\n<li>viande transform\u00e9e,<\/li>\n<li>viande rouge non transform\u00e9e<\/li>\n<li>et des boissons sucr\u00e9es.<\/li>\n<h2>De meilleurs mini-changements que des changements radicaux<\/h2>\n<p>Il est int\u00e9ressant de noter que les petits changements comportementaux combin\u00e9s ont eu un effet plus important sur le risque de maladie cardiovasculaire que l\u2019am\u00e9lioration rigoureuse d\u2019un seul domaine (sommeil, exercice, alimentation).<\/p>\n<\/div>\n<aside data-hk=\"00942120a202a2204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-6\" data-orientation=\"hor\" data-index=\"6\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a202a230\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Le premier auteur, Nicholas Koemel, l&rsquo;a \u00e9galement soulign\u00e9 dans un communiqu\u00e9 de presse de la Soci\u00e9t\u00e9 europ\u00e9enne de cardiologie. \u00ab J\u2019encourage les gens \u00e0 ne pas sous-estimer l\u2019importance de petits ajustements \u00e0 une ou deux habitudes quotidiennes, aussi minimes soient-ils. \u00bb Ils pourraient contribuer \u00e0 fa\u00e7onner des changements de mode de vie r\u00e9alisables et durables \u2013 et \u00e0 \u00e9viter de graves maladies cardiovasculaires.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202a2404\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-7\" data-orientation=\"hor\" data-index=\"7\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a202a250\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>7 conseils pour un c\u0153ur en bonne sant\u00e9<\/h2>\n<p>En Allemagne, plus de 300 000 personnes meurent chaque ann\u00e9e des suites de maladies cardiovasculaires. Aux \u00c9tats-Unis, il y en a trois fois plus.<\/p>\n<\/div>\n<div data-hk=\"00942120a202a260\" class=\"Html-Block\" data-qa-article-content-text>\n<p>C\u2019est pour cette raison que les experts am\u00e9ricains en cardiologie ont publi\u00e9 les sept habitudes. Ce sont\u00a0: (American Heart Association)<\/p>\n<\/div>\n<div data-hk=\"00942120a202a270\" class=\"Html-Block\" data-qa-article-content-text>\n<ol>\n<li>Arr\u00eater de fumer<\/li>\n<li>Mangez plus sainement<\/li>\n<li>Soyez physiquement actif<\/li>\n<li>Perdez du poids si vous \u00eates en surpoids<\/li>\n<li>Gardez un \u0153il sur votre tension art\u00e9rielle<\/li>\n<li>V\u00e9rifiez et, si n\u00e9cessaire, r\u00e9duisez votre taux de cholest\u00e9rol<\/li>\n<li>V\u00e9rifiez et, si n\u00e9cessaire, r\u00e9duisez votre glyc\u00e9mie<\/li>\n<\/ol>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nous n\u2019avons pas besoin de bouleverser toute notre vie pour vivre une vie plus saine.<\/p>\n","protected":false},"author":1,"featured_media":15592,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[3107,9506,3331,8059,32],"class_list":["post-15591","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-coeur","tag-dormant","tag-minutes","tag-protegez","tag-votre","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - 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